More than 10 million Americans are affected by osteoporosis, according to the National Osteoporosis Foundation. Although it's a disease that affects older populations, osteoporosis awareness should begin early and continue throughout life. That's because osteoporosis prevention begins with obtaining the right nutrients early on in life. And it's important to have awareness about partaking too heavily in substances, such as caffeine, that can affect bone health.
Osteoporosis
Osteoporosis is characterized by weakened, porous bones due to a lack of bone density. A diagnosis of the condition means your bone mass leaves you susceptible to fractures of the hip, wrist, spine and other bones. Relatively minor falls can cause a debilitating fracture. The National Osteoporosis Foundation estimates 44 million older Americans are at risk for osteoporosis.
Nutrition and Osteoporosis
Building bone health early in life can help prevent osteoporosis. Eighty-five to 90 percent of bone mass forms before age 20. That's why it's important to educate young people on getting enough calcium, the most important mineral in bone health. Calcium is mostly found in the body in the bones and teeth, providing strength and mass. Dairy products are the richest sources of calcium, but green, leafy vegetables are a good source as well. Vitamin D is also necessary for proper absorption of calcium.
Caffeine and Calcium Absorption
Drinking more than three cups of caffeinated coffee every day may negatively impact your bone health, notes the National Osteoporosis Foundation. The cumulative effect of daily caffeine may facilitate bone loss. If you consume caffeinated beverages on a daily basis, it's especially important to ensure you are getting enough calcium by regularly incorporating dairy products and green, leafy vegetables into your diet.
Calcium Recommendations
The National Osteoporosis Foundation recommends adults over the age of 50 consume at least 1,200 mg of daily calcium. Additionally, to help the body better absorb calcium, 800 to 1,000 IUs of daily vitamin D intake is recommended for people over 50. People under the age of 50 should have at least 1,000 mg of daily calcium and 400 to 800 IUs of vitamin D. The safe upper limit of daily calcium intake is somewhere between 2,000 and 2,500 mg. One cup of nonfat milk provides 306 mg of calcium and the greatest food sources of vitamin D are fortified products, such as milk or juice.
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